BMR Calculator

Estimate your basal metabolic rate — the calories your body burns at complete rest.

years
Basal metabolic rate
1,696 kcal/day

Multiply your BMR by an activity factor to estimate total daily calories (see the TDEE calculator).

Daily calories by activity levelkcal
BMR (at rest)BMR (at rest) — Calories: 1,696 kcal1,696.482SedentarySedentary — Calories: 2,036 kcal2,035.778LightLight — Calories: 2,333 kcal2,332.663ModerateModerate — Calories: 2,630 kcal2,629.547Very activeVery active — Calories: 2,926 kcal2,926.432Extra activeExtra active — Calories: 3,223 kcal3,223.316
Other equation
1,764 kcal/day
Per hour
70.7 kcal/h
Show the working
  1. BMR = 10 × 77.1 + 6.25 × 175.3 − 5 × 35 + 5 = 1,696 kcal/day

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Formula

Mifflin–St Jeor: 10W + 6.25H − 5A + 5 (men), − 161 (women)Harris–Benedict (revised 1984), men: 88.362 + 13.397W + 4.799H − 5.677AHarris–Benedict (revised 1984), women: 447.593 + 9.247W + 3.098H − 4.330AW = weight in kg, H = height in cm, A = age in years

How it works

Basal metabolic rate is the energy your body spends just to stay alive while fully at rest: breathing, circulating blood, maintaining body temperature and running your organs. For most people it accounts for 60–70% of the calories they burn in a day.

Both equations here predict BMR from weight, height, age and sex. Harris–Benedict dates from 1919 and was revised in 1984; Mifflin–St Jeor was published in 1990 and tends to be closer to measured values in modern adults, so it is the default. The two usually agree within about 5%.

Because the equations do not know your body composition, they can underestimate BMR for very muscular people and overestimate it for people with a high body-fat percentage. Only lab measurement (indirect calorimetry) gives your true value. This is an estimate, not medical advice.

Frequently asked questions

Is BMR the same as RMR?

Nearly. Resting metabolic rate is measured under slightly less strict conditions and usually comes out a few percent higher, but the terms are often used interchangeably.

Can I raise my BMR?

Building muscle raises it modestly, because muscle tissue uses more energy than fat at rest. Age, height and genetics play a bigger role and cannot be changed.

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